What does an EMDR session feel like? Understanding the experience of EMDR therapy, or Eye Movement Desensitization and Reprocessing, is key for many seeking healing from trauma, anxiety, or PTSD. This therapy, designed to help people process disturbing memories through guided eye movements or bilateral stimulation, offers a unique blend of physical sensations, emotional shifts, and cognitive changes. 

Let’s take a closer look at what the process can truly feel like, from the first moments in session to the subtle changes that follow after.

What is EMDR Therapy?

EMDR is a structured psychotherapy that helps individuals heal from traumatic experiences by reprocessing painful memories. Unlike traditional talk therapy, EMDR involves bilateral stimulation, commonly guided eye movements or taps, that activate natural brain mechanisms similar to those experienced during REM sleep. This stimulation helps the brain access and transform difficult memories on an emotional level, reducing their negative impact.

Originally developed to treat PTSD, an EMDR session is now commonly used to help with anxiety, depression, and panic disorders. During therapy, clients gently revisit difficult memories in a safe, supportive environment, leading to emotional healing and lasting relief.

The Structure of a Typical EMDR Session

An EMDR session generally lasts 60 to 90 minutes and follows an eight-phase protocol:

1. History Taking: The therapist gathers background information and identifies traumatic memories to target.
2. Preparation: Clients learn coping strategies to manage intense emotions during processing.
3. Assessment: Specific memories and associated negative beliefs are identified and rated for emotional intensity.
4. Desensitization: Bilateral stimulation begins as the client focuses on the traumatic memory.
5. Installation: Positive beliefs replace the negative ones linked to the memory.
6. Body Scan: Clients notice and process any residual physical tension related to the memory.
7. Closure: Each session ends with techniques to restore emotional balance.
8. Reevaluation: Progress is assessed at the start of subsequent sessions.

Each phase contributes to the overall experience, guiding clients safely through their healing journey.

Sensory and Physical Feelings During EMDR

Clients often experience a range of physical sensations in an EMDR session. Common reports include mild dizziness, lightheadedness, tingling, or a vibrating sensation on the skin or in the chest. Many describe it as feeling similar to having a few drinks or a mild, harmless electric shock. According to a review, EMDR sessions can also produce rapid decreases in negative emotions and imagery vividness, often accompanied by these physical sensations

These sensations are linked to the bilateral stimulation and the brain’s processing of stored trauma, which is not just intellectual but deeply physical. The body scan phase is particularly focused on identifying and releasing this stored tension, which research shows can reside in “body memory” rather than narrative memory.

It’s normal for these physical feelings to fluctuate throughout the session. Importantly, clients remain in control at all times and can signal the therapist to pause or stop if discomfort becomes overwhelming.

Emotional Experiences During an EMDR Session

Emotionally, EMDR sessions can be intense yet healing. Clients may feel relief, sadness, anxiety, or vulnerability as suppressed emotions related to traumatic memories surface. This emotional release is a healthy sign of progress.

Therapists provide support with regulation techniques, ensuring clients maintain safety and stability. It’s common for emotions to vary in strength session-to-session, and clients might experience tears, frustration, or even moments of joy and empowerment.

Because this type of therapy brings up deep emotions, feeling different reactions is a normal part of healing and not something to worry about.

Mental and Cognitive Effects

Mentally, clients often report feeling tired or drained after an EMDR session due to the deep cognitive and emotional work involved. Processing traumatic memories engages intense brain activity akin to physical exercise.

At the same time, many experience increased mental clarity, shifts in perspective, and less intrusive negative thoughts over time. The brain reorganizes the traumatic memories, reducing their emotional charge and allowing healthier cognitive patterns to emerge.

Between sessions, some clients notice spontaneous recollections or dreams as the brain continues reprocessing outside of therapy hours.

What happens after an EMDR Session?

After a session, it’s typical for clients to feel emotionally and physically fatigued or to have slight discomfort, such as headaches or muscle tension. These effects usually dissipate within hours or a day.

Many clients report feeling emotionally lighter or more resilient in the days following treatment. However, ongoing processing can also cause mood fluctuations or unexpected memories to surface.

Self-care strategies like journaling thoughts, practicing deep breathing, and engaging in calming activities support recovery between sessions. Therapists often provide tailored guidelines to help clients maintain equilibrium and suggest when to reach out for additional support.

Tips for preparing for your first EMDR Session

Preparation helps clients feel more comfortable and confident. Before beginning EMDR therapy, it is beneficial to:

• Understand the session structure and ask questions to clarify any concerns.
• Practice relaxation techniques such as deep breathing or guided imagery.
• Set realistic expectations about experiencing a range of emotions.
• Build trust with your therapist, clarifying that you remain in control throughout.
• Plan for self-care post-session, including quiet rest and reflective journaling.

Approaching EMDR with openness and patience enhances the therapeutic outcome.

Myths and Facts about EMDR Sessions

Many people feel nervous before starting EMDR because of misunderstandings about the process. Here are a few common myths and the truth behind them:

• EMDR is not hypnosis. You stay fully awake and aware, actively taking part in each step.
• It’s not a passive or frightening experience. You control the pace and can pause at any time.
• Not everyone feels strong emotions. Each person’s experience is different, and that’s completely normal.
• You don’t have to retell your trauma in detail. You only share what feels comfortable and safe for you.

By clearing up these misconceptions, clients can begin EMDR therapy with greater comfort, trust, and openness to healing.

Conclusion: What does an EMDR Session feel like?

So, what does an EMDR session feel like? It’s a mix of gentle body sensations, emotional release, and focused thinking. These reactions are normal and show that your mind is beginning to heal. Understanding the structure and what to expect during an EMDR session can help reduce anxiety and foster a sense of empowerment for those seeking this transformative therapy.

EMDR opens the door to peace, balance, and renewed strength. Each session moves you closer to emotional freedom and self-understanding. Taking the step to begin is more than starting therapy, it’s choosing healing, growth, and hope for your future.